Health exam study guide

healthy eating

balanced meals, portion control

physical activity

60 minutes daily, 150 minute moderate-to-vigorous or 75 minute vigorous weekly

Sleep

5-7 hours for men, 7-9 hours for women

hygiene

handwashing, dental care, cleanliness

Stress management

mindfulness, healthy coping skills, mental strategies

7 step of putting into practice

clean up thinking, prioritize, find base line, starting goal/ short term goal, adjust (either up or down), “cruise control”/consistency, growth

congenital

the individual is born with the disability, and usually worsen with age

acquire

the individual acquires the disability due to an accident, injury, and/or condition

4 different types of disabilities

physical, sensory, intellectual, and invisible

plant based diets

primarily emphasizes foods derived from plants, such as fruits, vegetables, whole grains, legumes, nuts, and seeds, while minimizing or excluding animal products

vegan

avoids all animal products, including meat, dairy, eggs, and even honey

vegetarian

excludes meat but may include dairy, eggs, and honey

lacto-vegetarian

can have dairy, but no eggs

ovo-vegetarian

can have eggs, but no dairy

lacto-ovo-vegetarian

can have both dairy and eggs

flexitarian

primarily plant-based but occasionally includes meat or fish

environmental

lower water usage, decreased soil degradation, reduced impact on marine life

ethical

animal welfare and rights, global food justice and equity, ethical use of water and land

positive

entertainment and relaxation, social awareness and activism, positive social connections

negative

mental health issues, addiction and time wasting, cyber bullying and harassment

mental wellness

Set time limits, no phone zones, alternative activities, monitor screen time

sarcopenia

loss of skeletal muscle mass, strength, and function with age

osteopenia/ osteoporosis

decreased in bone mineral density (BMD), leading to wearing away of bone

BMR decline

rate at which the body burns calories at rest

processing

cognitive processing speed refers to the brain’s ability to process information quickly

memory

brains ability to temporarily hold and manipulate information

executive function

higher-level cognitive processes that involve planning, problem-solving, and decision-making

less neurons

transmit information throughout the nervous system

less myelin

fatty substance insulates nerve fibers and speeds up signal transmission

slower reflexes

involuntary responses to external stimuli controlled by the nervous system

dementia

decline in cognitive abilities interferes with daily life (memory loss)

Parkinson’s disease

progressive neurological disorder that primary affects movement

bullying

teach respect only, build strong relationships, create clear rules, promote open communication, encourage bystanders to act, model good behavior

safety basics

builds trust, saves resources, creates better environment, shows respect,

Cerebral Palsy

affected: prenatal causes (before pregnancy), perinatal cause (during pregnancy), or postnatal cause (after birth)

Challenges: lack of muscle coordination when performing voluntary movements (ataxia)

Amputation/amputee

affected: traumatic (accident or injury) or surgical (blood vessel disease, cancer, infection, excessive tissue damage, dysfunction, pain, etc)

Challenges: heart problems (heart attack), slow wound healing, phenomena, and stump problems/infections

Visual impairment

affected: refractive errors, cataract, diabetic retinopathy, glaucoma, age-related macular degeneration

Challenges: difficulty performing routine tasks, social exclusion, and safety issues

autism spectrum disorder

affected: developmental, genetic, and environmental factors

Challenges: limited eye contact, sensory sensitivities, repeated motions (rocking or spinning), poor social interaction/communication difficulties, anxiety, inability to understand and express emotions

Fetal alcohol syndrome

affected: when a person is exposed to alcohol before birth

Challenges: poor motor skills and hand-eye coordination

Down syndrome

affected: an error in cell division called nondisjunction (more common in older female pregnancies)

Challenges: attention span, verbal memory, and expressive communication

Traumatic brain injury

affected: trauma/violent blow to the head

Challenges: mood changes or mood swings, feeling depressed or anxious, and difficulty sleeping or sleeping more than usual

Learning impairments

affected: a problem in how the brain is strutted or in how the chemicals in the brain work

Challenges: delayed speech, difficulty focusing, trouble following directions, difficulty reading/writing, math processing problems, etc.

Name the joints

Hinge joints(knee and ankle), ball-and-socket(shoulder and hip), gliding joints(tarsals of the feet), pivot joints(radius and ulna), saddle joints(thumb joint)

Muscles

taper to become tendons, attaching via tendon to bones and cartilage, they produce movement

Long bones

found in the limbs, act as levers for support and locomotion

Short bones

for strength and compactness

Flat bones

protective function or provide broad surfaces for muscular attachments

ligaments

bands of tough elastic tissue around your joints. They connect and give your joints support, and limit their movement

Tendons

let us move our limbs, help prevent muscle injury by absorbing some of the impact